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Prenatal Fitness In Hong Kong: Prenatal Yoga, Pilates And More

Prenatal Fitness Hong Kong Pregnancy
MamaPost Category - MamaMama - Post Category - Health & FitnessHealth & Fitness

Prenatal yoga, Pilates and fitness classes are a great way to stay active during pregnancy. There’s plenty to keep you moving in Hong Kong as your bump grows!

Being pregnant is no excuse for throwing your fitness regime out of the window! Contrary to the common misconception that exercising during pregnancy is risky, regular exercise performed safely and optimally during the course of pregnancy actually provides a multitude of benefits. For Mamas-to-be, it is a chance to prepare the body and mind for all the challenges of childbirth and motherhood.

Plus, your baby will also likely benefit, as prenatal activity has been linked to babies with healthier hearts and lungs, and lower chances of chronic health issues. With that in mind, we have compiled a list of physical activities, including prenatal yoga, Pilates and general exercises that have been proven to be conducive to a healthier and better-managed pregnancy.

Read More: Postnatal Fitness, Yoga and Pilates In Hong Kong

HKM Fitness – Group and individual pre and post-natal classes

With the aim to empower women and help them achieve their goals, coach Heather from HKM Fitness has created a safe, positive and educational fitness space that helps pre and post-natal Mamas stay healthy and active throughout their pregnancy as well as during the postpartum period. Expect realistic, enjoyable and achievable fitness goals through group-focused training or one-on-one sessions with Heather. All classes are suitable for women of all fitness levels, whether they are beginner, advanced, pre or postnatal.

Sassy Mama PerkMention “Sassy Mama” when booking the welcome call and receive a free 30-minute consultation on which fitness solution will suit you best.

HKM Fitness Coaching, Sun Yat-Sen Memorial Park, 16 Eastern St North, Sai Ying Pun, Hong Kong (and worldwide online),  Facebook: HKM Fitness Coaching, Instagram: @hkm.fitnesscoaching,

Self Fitness — Small group and private pilates, yoga, prenatal yoga, strength and mobility

Think Self Fitness as a hybrid fitness class that brings you the best of Pilates, yoga and dance — strength, mobility and cardio all in one. Self Fitness also offers prenatal yoga, Core Fit, Yin and Hatha Yoga, functional training and Pilates in small group classes.

Self Fitness, 16/F, Unit A & F, Ho Lee Building, 38-44 D’Aguliar Street, Central, Hong Kong, 9175 1627,

Prenatal Fitness Hong Kong Pregnancy: Iso Fit

Isofit — Mat and reformer prenatal pilates classes

A popular prenatal Pilates option for Hong Kong Mamas, we like the variety of mat and equipment classes available either as private, semi-private or in a group format. Before joining the studio, all members are required to take a private assessment to help familiarise them with the movements and exercises.

Isofit, 802-805, 8/F Yu Yuet Lai Building, 43-55 Wyndham Street, Central, Hong Kong, 2869

Read More: Top Pilates Classes & Pilates Studios In Hong Kong

H-Kore — Challenging prenatal Pilates in Central and Quarry Bay

H-Kore classes are perfect for expecting moms looking for a little extra challenge in their prenatal Pilates class. There are reformer Pilates-style classes in Central and Quarry Bay and once you’ve completed a few of the dedicated prenatal classes (currently held every Tuesday), then you can also participate in the Megakore Basics class which has more availability.

H-Kore (Central), 3/F Emperor Commercial Centre, 39 Des Voeux Road, Central, Hong Kong, 2441 9000

H-Kore (Quarry Bay), 1201 Dorset House, Taikoo Place, 979 King’s Road, Quarry Bay, Hong Kong, 3107

Read More: Family Medical Insurance – Your Hong Kong Health Insurance Questions Answered

Joint Dynamics Evolve – All-rounded prenatal care

Headed by women’s health expert and physiotherapist Jenny Fielding, the team offers services from osteopathy to personal training to physiotherapy to Pilates and mental health support. They’ve made it their mission to create a welcoming space and community that empowers women to talk about physical and emotional wellness needs.

Joint Dynamics Evolve, 6th Floor, Asia Standard Tower, 59-65 Queen’s Road Central, Central, Hong Kong, 2762 0528,

Read More: Tried And Tested – Prenatal Personal Training At Joint Dynamics Evolve

Prenatal Fitness Hong Kong Pregnancy: Aqua Terra Studio

Aqua Terra Performance — Prenatal personal training in Stanley

If you’re looking for guidance on exercising safely throughout your pregnancy and beyond, contact Esther at Aqua Terra Performance, a qualified pre-and postnatal personal trainer. She’s worked with a ton of prenatal and postnatal clients in all trimesters and provides challenging, but appropriate training that will help you prepare for your postpartum recovery.

Aqua Terra Performance, 14 & 14A Stanley Main Street, Stanley, Hong Kong, 6774 5883,

Read More: Stanley Hong Kong – Beaches, Hikes And Stanley Markets

PhysioMotion – A prenatal fitness regime with visible results via monitoring

This is a great place to go if you want to find out exactly what’s going on with your body. The clinic offers real-time ultrasound imaging which helps therapists get an accurate assessment of your muscle development, allowing them to give you some advice on the most appropriate prenatal fitness regime for you.

PhysioMotion, 4/F, Kailey Tower, 16 Stanley Street, Central, Hong Kong, 2525

Flex Studio — Popular Pilates classes with prenatal options

Flex Studio is one of Hong Kong’s preeminent boutique fitness studios offering classes in Classical Pilates, Xtend Barre and prenatal yoga. Flex offers prenatal pilates classes in small group and private formats using a range of top-of-the-line apparatus, with modifications for all trimesters.

Flex Studio Central, 3/F Man Cheung Building, 15-17 Wyndham Street, Central, Hong Kong, 2813 2399

Flex Studio One Island South, Shops 308- 310, One Island South, 2 Heung Yip Road, Wong Chuk Hang, Hong Kong, 2813 2212,

Prenatal Fitness Hong Kong Pregnancy

The Yoga Room — Group and private prenatal yoga classes

The Yoga Room is popular amongst expecting Mamas for prenatal yoga and Pilates classes in the boutique Sheung Wan studio. If you can’t find a prenatal class to suit your schedule, get in touch to organise a private prenatal yoga session with one of the instructors.

The Yoga Room, Xiu Ping Commercial Building, 104 Jervois Street, Sheung Wan, Hong Kong, 2544

Read More: Yoga Studios In Hong Kong – Aerial Yoga, Hatha Yoga, Prenatal Yoga & More

In Motion — Prenatal Pilates In Kowloon

Located conveniently in the heart of Tsim Sha Tsui, In Motion could be the perfect studio for Mamas who don’t want to travel to the island to train. They offer a variety of prenatal Pilates classes in different formats, from studio to Allegro to mat. Lessons are offered by trained specialists in prenatal Pilates, who can provide expert knowledge to focus on pelvic floor exercises.

In Motion, 14/F, VIP Commercial Centre, 120 Canton Road, Tsim Sha Tsui, Kowloon, Hong Kong, 2376 0033,

Read More: Your Guide To Chiropractors And Osteopaths In Hong Kong

Prenatal Fitness Hong Kong Pregnancy

More Prenatal Exercise In Hong Kong

Walking And Hiking

If you’ve never really been a fan of the gym or you’re starting to take it a little slower, why not explore some of Hong Kong’s walking trails? Depending on what you’re in the mood for, there are various walking routes for every level.

Read More:  Hiking Hong Kong With Kids – The Best Hikes For Families

Prenatal Swimming

Swimming is an excellent activity during pregnancy, both for prenatal fitness, as you won’t be stressing your joints, and for relaxation. Head to hotel pools (and make it a babymoon!) or the beach for a dose of sunshine and salt while you float. It’s also a great excuse for a new set of swimmers! Don’t forget the sunscreen.

Read More: The Top 12 Public Swimming Pools In Hong Kong For Kids And Families


Cycling might not be as comfortable during the later stages of pregnancy and the more your bump grows the more unbalanced you might begin to feel. Opt for a stationary bike when this happens as it is still a great form of cardiovascular exercise. But, if you’re more of an outdoorsy mama and you still feel comfortable on two wheels, try taking the bike out for a spin at Sha Tin Park, which is located on the waterfront. It’s a great way to get some fresh air and enjoy some different scenery. Don’t own a bike? There are plenty of bike rental shops near popular biking trails.

Read More: Cycling With Kids – Where To Ride Your Bike In Hong Kong

Editor’s Note: “Prenatal Fitness In Hong Kong – Prenatal Yoga, Pilates And More” was originally published by Esther Bland and most recently in July 2023 by Sassy Mama.

This article contains editorial selections and paid partnerships.  Main image courtesy of Pavel Danilyuk via Pexels, image 1 courtesy of HKM Fitness, image 2 courtesy of Iso Fit via Facebook, image 3 courtesy of Aqua Terra Studio via Facebook, image 4 courtesy of Gustavo Fring via Pexels, image 5 courtesy of Flex Studio Hong Kong via Facebook

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